These spinach and feta egg bites are perfect for your breakfast meal prep. The egg muffins are filled with delicious Mediterranean flavors of spinach, feta, tomatoes, peppers, and olives for a nutritious, grab-and-go breakfast during the week.
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What are egg bites?
Egg bites, egg muffins, egg cups...there are many different names for this dish. Basically they are like mini omelettes or mini frittatas. They're loaded with fresh veggies or meats and baked in a muffin pan. They store and reheat well, so they are perfect for a quick and easy make-ahead breakfast to get you through those busy weekday mornings.
I often make a batch of them on Sunday and refrigerate them to eat throughout the week. They only take about 30 minutes to make and, when you're ready to eat, just pop them in the microwave for about 45 seconds. So easy!
But these healthy egg bites are not just for weekdays. They are a great option for your next brunch too.
Ingredients
You can go a lot of different directions with baked egg cups. I've listed some variations further down in this post. But these are my absolute favorite! The creamy eggs are packed with a fresh, healthy combination of Greek flavors from the veggies and the briny olives and feta provide a punch of salty flavor.
How to
- Preheat your oven to 350ºF. In a skillet over medium heat add one tablespoon of olive oil. Then sauté your peppers and onion for 4-5 minutes, stirring occasionally, until they are softened. Add the spinach and cook until wilted, around 2 minutes. Remove from the heat and let cool.
- Lightly beat the eggs in a large mixing bowl, then stir in the cream, salt, and pepper. Then add the cooled vegetables and stir to combine.
- Spray the muffin tin with cooking spray to coat, then ladle the egg and vegetable mixture into the cups, filling them about ¾ full.
- Place in the oven and bake for 20-25 minutes until the eggs are firm. They usually puff up a good bit, but will shrink down as they cool. Let them cool in the pan for 5-10 minutes then remove from the pan. Running a knife around the edges helps to release any sticky spots.
Recipe Variations
Just about any diced or crumbled meats or chopped veggies can go into these baked egg bites. You can make variations right in the same pan by adding your mix ins to the muffin tin then pouring the eggs over top, instead of mixing everything together in the bowl. Some of our favorite combinations are:
- Ham and Cheddar Cheese Egg Cups - This classic combination is a kid favorite! Diced ham and shredded cheddar cheese are all you need.
- Spinach and Mushroom Egg Cups - sautéed mushrooms with spinach and cheese are another delicious savory option.
- Bacon and Gruyère - No need to make a trip to Starbucks for their sous vide egg bites. For a copycat version swap in crumbled bacon and shredded gruyère cheese.
- Sausage Egg Bites - Crumbled breakfast sausage is another tasty option for hearty egg cups.
- Egg white egg bites- For a healthier option you can use all or part egg whites. For all egg white, plan on around 12 egg whites to replace the 8 full eggs in this recipe. You can also use low fat milk instead of cream and reduced fat cheese to make them even healthier!
Recipe Tips and FAQs
For the best results chop your vegetables into small pieces for these egg cups so that you can get all the flavor in every bite. For firm veggies like carrots and broccoli I recommend cooking them separately first.
Store the cooled egg bites in an airtight container and refrigerate for up to 5 days.
Reheat your egg bites in the microwave for 30-60 seconds, depending on your microwave. You can also reheat them in a 325°F oven for about 5-7 minutes.
Absolutely! These freeze well for up to 3 months. I recommend letting them completely cool, then wrapping them individually in plastic wrap. Then placing them in a freezer bag. Then just grab them as needed and reheat in the microwave until warmed, around 1½-2 minutes.
More Breakfast Recipes
- Hashbrown and Sausage Breakfast Casserole
- Lemon Blueberry Greek Yogurt Pancakes
- Sweet Potato Breakfast Skillet
- Glazed Blueberry Buttermilk Biscuits
- Homemade Instant Oatmeal Packets
📖 Recipe
Ingredients
- 1 Tablespoon olive oil
- 1 cup green bell pepper, diced
- 1 cup red bell pepper, diced
- 1 cup yellow onion, diced
- 2 cups fresh spinach, chopped
- 8 large eggs, lightly beaten
- ½ cup cream , or milk
- 10 grape tomatoes, quartered
- ½ cup sliced kalamata olives
- 4 oz crumbled feta cheese
- 1 teaspoon salt
- ½ teaspoon fresh ground black pepper
Instructions
- Preheat your oven to 350ºF. In a skillet over medium heat add one tablespoon of olive oil. Then sauté your peppers and onion for 4-5 minutes, stirring occasionally, until they are softened. Add the spinach and cook until wilted, around 2 minutes. Remove from the heat and let cool.
- Lightly beat the eggs in a large mixing bowl, then stir in the cream, salt, and pepper. Then add the cooled vegetables and stir to combine.
- Spray the muffin tin with cooking spray to coat, then ladle the egg and vegetable mixture into the cups, filling them about ¾ full.
- Place in the oven and bake for 20-25 minutes until the eggs are firm. They usually puff up a good bit, but will shrink down as they cool. Let them cool in the pan for 5-10 minutes then remove from the pan. Running a knife around the edges helps to release any sticky spots.
Nutrition Facts
* All nutrition information we provide are estimates based on third party calculators. We encourage you to calculate these on your own for accurate results.
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